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Grape leaves vs. Dandelion greens — In-Depth Nutrition Comparison

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Differences between grape leaves and dandelion greens

  • Grape leaves have more vitamin A, manganese, fiber, copper, calcium, magnesium, and folate, while dandelion greens have more vitamin K, vitamin C, and vitamin B1.
  • Dandelion greens' daily need coverage for vitamin K is 558% higher.
  • Dandelion greens contain 8 times less manganese than grape leaves. Grape leaves contain 2.855mg of manganese, while dandelion greens contain 0.342mg.

The food types used in this comparison are Grape leaves, raw and Dandelion greens, raw.

Infographic

Grape leaves vs Dandelion greens infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 56% 35% 116% 57% 11% 28% 9.9% 45% 2.7%
Contains more MagnesiumMagnesium +163.9%
Contains more CalciumCalcium +94.1%
Contains more CopperCopper +142.7%
Contains more ZincZinc +63.4%
Contains more PhosphorusPhosphorus +37.9%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +734.8%
Contains more SeleniumSelenium +80%
Contains more PotassiumPotassium +46%
Contains more IronIron +17.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 117% 169% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Contains more Vitamin AVitamin A +170.9%
Contains more Vitamin B2Vitamin B2 +36.2%
Contains more Vitamin B3Vitamin B3 +193.1%
Contains more Vitamin B5Vitamin B5 +175%
Contains more Vitamin B6Vitamin B6 +59.4%
Contains more FolateFolate +207.4%
Contains more Vitamin CVitamin C +215.3%
Contains more Vitamin EVitamin E +72%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin KVitamin K +616.8%
Contains more CholineCholine +175.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Dandelion greens DV% diff.
Vitamin K 108.6µg 778.4µg 558%
Manganese 2.855mg 0.342mg 109%
Vitamin A 1376µg 508µg 96%
Fiber 11g 3.5g 30%
Vitamin C 11.1mg 35mg 27%
Copper 0.415mg 0.171mg 27%
Calcium 363mg 187mg 18%
Folate 83µg 27µg 14%
Magnesium 95mg 36mg 14%
Vitamin B1 0.04mg 0.19mg 13%
Vitamin B6 0.4mg 0.251mg 11%
Vitamin B3 2.362mg 0.806mg 10%
Vitamin E 2mg 3.44mg 10%
Vitamin B2 0.354mg 0.26mg 7%
Iron 2.63mg 3.1mg 6%
Protein 5.6g 2.7g 6%
Polyunsaturated fat 1.065g 0.306g 5%
Phosphorus 91mg 66mg 4%
Potassium 272mg 397mg 4%
Choline 12.8mg 35.3mg 4%
Vitamin B5 0.231mg 0.084mg 3%
Sodium 9mg 76mg 3%
Carbs 17.31g 9.2g 3%
Zinc 0.67mg 0.41mg 2%
Fats 2.12g 0.7g 2%
Calories 93kcal 45kcal 2%
Selenium 0.9µg 0.5µg 1%
Saturated fat 0.336g 0.17g 1%
Net carbs 6.31g 5.7g N/A
Sugar 6.3g 0.71g N/A
Monounsaturated fat 0.081g 0.014g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more ProteinProtein +107.4%
Contains more FatsFats +202.9%
Contains more CarbsCarbs +88.2%
Contains more WaterWater +16.7%
~equal in Other ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
35% 3% 62%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains more Mono. FatMonounsaturated fat +478.6%
Contains more Poly. FatPolyunsaturated fat +248%
Contains less Sat. FatSaturated fat -49.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/nutrients
  2. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.